Spicy Rice

Note: This recipe is especially for kids with lactose intolerance, who need to limit or avoid dairy products.

The peppers, herbs, and spices season the rice nicely. This fat-free and lactose-free side dish can be served with practically anything.

Prep time: 35 minutes

What you need:

• 1/2 cup onion, finely chopped
• 3 cloves garlic, minced
• 1 cup long-grain rice, uncooked
• 3 tablespoons jalapeño peppers, finely chopped
• 2 cups vegetable broth
• 3/4 teaspoon cumin
• 2 tablespoons fresh cilantro, minced
• salt to taste (optional)

Utensils:

• oven (you'll need help from your adult assistant)
• measuring cup
• measuring spoons
• knife (You'll need help from your adult assistant.)

What to do:

1. Spray saucepan with nonstick butter spray.
2. Sauté onion and garlic in saucepan until tender.
3. Add rice, jalapeños, broth, and cumin to saucepan and bring to a boil.
4. Reduce heat; cover and simmer for 20 to 25 minutes or until liquid is absorbed and rice is tender.
5. Remove from heat and stir in cilantro.
6. Add salt to taste (optional).

Nutritional analysis (per serving):

119 calories
2g protein
0g fat
0g sat. fat
27g carbohydrate
0g fiber
0mg cholesterol
375mg sodium
8mg calcium
1mg iron

Serves: 6

Serving size: approximately 2/3 cups (2 carbohydrate exchanges)

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:
If you would like this dish spicier, add more jalapeños. If you want it less spicy, put in only 1 tablespoon jalapeños. Serve with beans.

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